As part of my thyroid series, I would like to share with you this favourite recipe of mine. The shrimp in this light lunch are a perfect way to support a healthy thyroid, being high in iodine, selenium and omega-3. Cauliflower rice is a great way to swap out starchy carbs for an extra portion of your five-a-day. Serves 2 Ingredients 1 large head of cauliflower (to make cauliflower rice) 1 tablespoon coconut oil 1 teaspoon Chinese five spice powder 1 onion, chopped 2 garlic cloves, chopped 2cm piece of ginger, grated 1 cup shredded carrots 1 cup thawed shrimp (peeled and de-veined) 2 large heads of broccoli Sea salt to taste Method Take the large head of cauliflower and grate it into a bowl with a large cheese grater, to make cauliflower rice. Alternatively, you can blend in a food processor until you achieve a rough, rice-like consistency. Melt coconut oil in a hot pan over medium heat. Add the Chinese five spice powder and heat for about one minute. Add onion, garlic, ginger, and carrot. Sauté for about 3 minutes. Add shrimp, then sauté for another 2 minutes. Add cauliflower and broccoli. Cover and steam for about 5 minutes. Remove the cover and season with sea salt as needed. Toss and serve immediately.

Autoimmune protocols (AIPs) are diets that are specifically designed to reduce inflammation in the body. There are over 100 autoimmune conditions, including rheumatoid arthritis, lupus, Hashimoto's and psoriasis, which all stem from the immune system becoming confused and attacking the body's cells and tissue. The main sign of an autoimmune condition is inflammation, which can be caused by gut permeability ('leaky gut'), where toxins leak through the gut lining and into the bloodstream. An AIP diet addresses 'leaky gut' by removing foods that are high in lectins, phytates and gluten, known to contribute to gut permeability. If you are considering taking up an AIP, you may have concerns about quitting sugar. The good news is that it is only refined sugar that you will have to give up and your body will immediately thank you for this anyway. There are plenty of natural sweeteners still available that you can use sparingly and we are going to take a look at the top five here. The secret is to stick to 20 grams of fructose a day, although if you are diabetic, you may not be able to stand as much sugar as other people. Honey When purchasing honey, it is important to buy only raw organic honey. It is best to buy your honey from a local farmer when possible. Honey is considered a ‘functional food’ meaning that it has nutritional value. For this reason, honey is my favourite go-to sweetener. Honey has 6 grams of sugar per 1 tsp and contains around 40% fructose, compared to 50% in the case of sugar. It also creates less of a sugar spike and is sweeter tasting than sugar, meaning that less is required. Despite this, honey still counts as a ‘free sugar’ and should be used in moderation. Maple Syrup When purchasing maple syrup, only purchase real maple syrup. It is important to read labels. Maple syrup has 5 grams of sugar per teaspoon. It contains numerous antioxidants, some of which have anti-inflammatory properties, and a lower GI (glycaemic index) than sugar, making it less likely to cause a sugar crash. Date paste I like to use date paste to sweeten my treats. Dates can be used to sweeten Protein Balls, homemade cereal, grain-free baked goods and smoothies. While dates are high in sugar, they are also high in fibre, which means that the sugar is not absorbed into the blood as quickly as sugar. Dates have a strong nutritional profile, including several vitamins and minerals such as calcium, vitamin K and magnesium which are all needed for healthy bones, selenium which prevents cell damage from toxins, and folate which is involved in healthy red blood cell formation and important in pregnancy. Molasses Molasses is a by-product of the sugar making process. Purchase only blackstrap molasses, it is nutrient-dense with five times as much iron as steak and 1.5 times as much calcium as cheese! Molasses has a similar GI to refined sugar, however there is some evidence that it may help to stabilise blood sugar. Molasses may not be suitable for anyone with irritable bowel syndrome. Monk Fruit A zero calorie and zero carb sweetener from sub-tropical melon. Monk fruit can be difficult to get hold of in the west, however a powdered derivative is widely available. Monk fruit does not cause blood sugar spikes and contains numerous vitamins and minerals. In addition, there is some evidence that it helps to reduce inflammation in the body. Coconut Sugar While technically AIP compliant, coconut sugar is difficult to digest for many people (due to the inulin fibre) and is technically still sugar. I suggest using only in moderation.

Snacking doesn't need to be unhealthy or a cause of shame and regret. In fact, if you plan your snacks a little ahead of time, it can be a source of valuable nutrition. Kale is a true superfood, with lots of nutrients, including vitamins A, K, B6 and C, calcium, potassium, copper and manganese. It is also a low carbohydrate food so it's perfect for people trying to balance their blood sugar. Garlic is also highly nutritious, being a source of manganese, vitamin B6, vitamin C, selenium and fibre. If you would like to join a growing community of health and nutrition enthusiasts, be sure to join my free, private Facebook group, Your Health is in Your Hands. Serves 4 Ingredients 1 bunch kale, chopped 1 tablespoon melted coconut oil 1 tablespoon garlic powder Sea salt, to taste Method Preheat the oven to 120°C. Make sure the kale is washed and completely dry. Add the kale and the rest of the ingredients to a large mixing bowl. Gently mix until well coated. Layer onto a baking sheet. Bake for 15 minutes. Turn the kale chips over and bake for an additional 5 to 10 minutes until crispy.

This nutritious salad is a delicious source of vegetarian protein. Quinoa is one of the best sources of protein around, and the egg gives an extra boost while helping to keep you full. Olives are a good source of essential healthy fats and add a complex, tangy flavour to the salad. I love this salad because it doesn't require any dressing, making it doubly healthy! Makes 2 servings. Ingredients 2 cups of mixed lettuce leaves 1 cup of quinoa 1 cup or purple cabbage, diced 4 boiled eggs, halved or quartered 2 heaped tablespoons of mayonnaise OR plain yoghurt ½ cup of sliced red onion 2 sticks of celery, chopped, ½ cup of halved, pitted olives 1 teaspoon of dried basil Sea salt and black pepper to taste Method To cook the quinoa, first rinse under cold running water to remove its bitter flavour. Tip into a pan and add double the amount of salted water. Place over a medium heat and bring to the boil. Reduce to a simmer for 10 to 15 minutes, or until tender and the liquid is absorbed. Wash the lettuce leaves and toss them in a serving bowl, then set aside. In a separate bowl, mix all the other ingredients together, including the quinoa. Add to the lettuce leaves and serve.

This low-carb, gluten-free pizza recipe uses coconut flour mixed with psyllium for the base and has a delicious mozzarella dough crust. This recipe contains pepperoni, which you may want to leave out for a healthier option, or consider replacing with turkey. Makes 2 small pizzas. Ingredients For the dough 2 cups of shredded mozzarella 1 cup of coconut flour 1 tbsp psyllium husk 1 egg Pinch of salt For the topping 1/2 cup Marinara sauce (blend 1 can of plum tomatoes with 1 clove of garlic, a pinch of salt and pepper and a few Italian herbs to taste) 10 slices of pepperoni Handful of basil leaves Handful of olives 1 red chilli, sliced thinly 1/4 red onion, sliced Method Preheat oven to 200° C Place the mozzarella, coconut flour, psyllium, egg and salt in a blender and blend to a smooth dough. Use your hands to roll the dough into 2 even balls. Roll out each ball onto a sheet of baking paper Put the pizza bases in the oven and bake for 7 minutes, until nicely browned. Remove from oven and spread each base with Marinara sauce. Sprinkle toppings evenly over pizza and bake for a further 6 minutes.

Many of us are now aware that blood sugar is tied to things like cravings, hunger and energy, but did you know that a blood sugar imbalance can play havoc with your hormones, which can have knock-on effects on your overall health? Hormones control many of the body's functions and two of the most important ones, insulin and cortisol, are affected by blood sugar levels. This article will take a look at this relationship and show why it makes sense to get your blood sugar under control today. Insulin When your blood sugar spikes as a result of sugary foods, your body releases more insulin in an attempt to help remove the glucose out of the bloodstream. Insulin is a powerful top tier hormone (think hormone hierarchy) that affects multiple other hormones further down the chain. When insulin is not stable, it has a downstream effect on lower-tier hormones, such as oestrogen, progesterone, and testosterone. For this reason, it’s nearly impossible for your hormones to be balanced while blood sugar is spiking. And yes, this is true for men as well who may experience low testosterone and low sex drive! Cortisol Cortisol is often referred to as one of the stress hormones, but as with most hormones it actually plays many roles throughout the body, as well as activating the stress response. One such role is to raise blood sugar. Overshooting your carb tolerance will raise blood sugar too quickly and cause insulin levels to rise. Within an hour or so, you will likely crash and crave even more carbs or sugar. Until blood sugar levels stabilise, cortisol will continue to spike. This causes a tug of war between insulin and cortisol as insulin’s job is to lower blood sugar and cortisol’s job is to raise it! How does this affect your other hormones? High cortisol will lead to low progesterone in women and low testosterone in men because cortisol competes for receptors with other hormones and cortisol will ALWAYS win. In addition, cortisol as a steroid hormone is made from some of the same precursors as the other steroid hormones. Stress hormones, being our survival hormones, are always prioritised, often at the expense of our sex hormones. This is one of the very reasons why a stressed couple struggle to have a baby yet when they go away and relax, pregnancy is the result. The impact on sleep Raised blood sugar in the evening from dinner, a late night snack or alcohol or a spike in cortisol from low blood sugar can make it difficult to fall asleep. In this scenario you can find yourself struggling for hours trying to fall asleep. Everyone is different and some people may have the ability to sleep well despite eating and drinking late but if you sleep poorly, this could be one explanation. On the flip side, if blood sugar is low and you don’t have adequate cortisol reserves or a good cortisol response to restore balance, you may wake up in the middle of the night. The reason for this is the body's need to get glucose into the bloodstream so it wakes you up, hoping you will have a light snack to replenish blood glucose levels. Although many think the body does not require energy whilst asleep this is because they are thinking of energy in terms of exercising, functioning properly throughout the day etc. However, when you think of energy as fuel necessary for all functions taking place in the body, this includes the many detoxification, cell regeneration and rejuvenation processes taking place whilst we sleep. So although we need less fuel whilst asleep, our body's cannot funtion on no or low fuel. Getting blood sugar balance right for the night ensures a much better quantity and quality of sleep. What can you do? The main thing you can do is start looking for ways to cut sugar (including sugar substitutes) out of your life. Eating a diet high in sugar and refined carbohydrates is one of the sure ways of causing blood sugar levels to spike and crash throughout the day, adversely affecting overall hormonal balance. I have numerous free resources here on the website that can help you make the break from sugar. Take a look at the wealth of blood sugar balancing tips on the website and browse some of the low-sugar recipes on my recipes page. If you feel that you would benefit from some personalised help, please get in touch to arrange a discovery call where we can discuss how to get your hormones back into sync.

This healthy vegetable soup is designed specifically to aid in detoxing. For maximum effect, it should be served at room temperature, without heating. However if you prefer a warm soup in the winter months, you can always warm the soup in a saucepan before eating. Serves 2 Ingredients 1 large courgette, chopped 1 bunch coriander 1 bunch parsley 1 garlic clove, chopped 1 large cucumber, peeled and chopped 1 celery stalk 1 avocado 1 teaspoon dried thyme ½ cup coconut water Sea salt and black pepper to taste Method Combine all ingredients in a high-speed blender. Blend until smooth. Serve at room temperature.

These healthy snacks come from my Autumn Detox Immune Boost Programme. They are a low fat, low sugar snack that will give you the energy you need to get through the day. Please take a look at the programme page to sign up and receive many more delicious snacks and recipes. Ingredients 1 cup rolled oats ½ cup unsweetened coconut flakes ½ cup sunflower seed butter (available at Planet Organic) ½ cup ground flax seeds ½ cup cacao nibs ⅓ cup honey 1 tablespoon chia seeds 1 teaspoon mint extract Method Combine all ingredients in a mixing bowl. Stir until well incorporated. Cover and refrigerate for about 30 minutes. When the dough is ready, remove from the refrigerator and spoon into balls. Store in an airtight container in the refrigerator for up to two weeks.

Blood glucose dysregulation is extremely common and yet often not something people are aware of. If a person has glucose dysregulation, this can cause hormonal and neurotransmitter imbalances, as well as neuron and nervous system disfunction. Many people are concerned about managing their hormones, anti-ageing etc., however blood sugar dysregulation is associated with: inflammation, oxidative stress, mood imbalances and immune system dysfunction, such as autoimmune conditions. If you are not feeling as fit and healthy as you believe you should feel, could blood glucose dysregulation be the problem? If this quiz indicates that you do have some level of blood sugar imbalance, the month of September will contain lots of important articles and tips with suggestions as to which blood markers to check and what diet and lifestyle protocols to follow to help restore balance. Simply check the symptoms that relate to your current health and check your total against the results at the bottom of the page. Analyse your results The above are some of the signs of blood sugar imbalance. If your total is: 1 - 2: You have very few signs of imbalance. However, you should take steps to support healthy blood sugar control now. An ounce of prevention is worth a pound of cure. 3 - 5: You have some signs of imbalance, be sure to mention symptoms to your doctor. 6+: You have multiple signs of imbalance, ask your doctor about testing. This quiz is not intended to diagnose. The intent of this quiz is to raise awareness of the signs that might alert to an imbalance. Blood sugar imbalance may lead to more serious health problems such diabetes if left untreated. While many of the signs of imbalance are 'common', they are not normal. If you have concerns about your health, speak with your primary health care provider. Here’s to your health!

This delicious light lunch is a great healthy option and is full of immune-boosting ingredients that can help you get your body in shape for the winter. It is part of my new Autumn Detox Immune Boost Programme, which is now available on my Programmes Page. Ingredients 2 large red potatoes, chopped 1 fennel bulb, sliced 2 large carrots, chopped 1 large leek, chopped 1 tablespoon coconut oil Sea salt and black pepper to taste For the pumpkin seed pesto 2 cups fresh basil leaves ½ cup pumpkin seeds, soaked and drained 1 garlic clove Juice of 1 lemon ½ cup extra virgin olive oil Sea salt and black pepper to taste Method To make the pesto, simply combine all ingredients in a high-speed blender or food processor and blend until smooth. Store refrigerated in an airtight container for 7-10 days. Preheat oven to 200 degrees C. Spread red potatoes, fennel, carrots, and leek on a baking tray. Coat with coconut oil, sea salt, and black pepper. Bake for about 20 minutes until the vegetables are browned and tender. When the vegetables are done, serve in a bowl and toss with 1 heaped tablespoon of fresh pumpkin seed pesto. If you want a more filling meal, feel free to add a clean protein source of your choice..

Beans are one of the best ways to get your protein quota in a healthy, low-calorie form. If you are a vegetarian or vegan, beans should be one of your staple ingredients as they are healthy, nutritious and filling. Beans are also a source of fibre and contain numerous vitamins and minerals. This mixed bean chilli is incredibly easy and quick to make, so you can easily whip one together for a satisfying lunch, or use it as a dinner option if you're starting to cook late. If you enjoy this healthy and filling breakfast, be sure you check out the nutrition and healthy eating presentation on my private Facebook group, Your Health is in Your Hands. Ingredients 1 tsp coconut oil 1 onion 1 red pepper, diced 1 tsp cumin 1 tsp crushed chilli ½ tsp chilli powder 150g mushrooms, sliced ½ can of chopped tomatoes 2 tbsp tomato puree 1 x can mixed beans 1 veg stock cube Method Heat the oil and fry the onion and garlic for 2 minutes. Add the pepper and spices and sweat for 5 minutes. Add the mushrooms and cook for 1 minute. Tip in the rest of the ingredients and simmer for 5-10 minutes. Serve with sliced avocado, slices of lime, quinoa or cauliflower rice.

This healthy salad brings a taste of the Orient to your lunch table and is inspired by some popular pan-Asian restaurants. Chicken, avocado and spinach are the healthy powerhouse ingredients that form the basis of this healthy ketogenic recipe. If you are following a ketogenic diet, it is important to maintain your levels of healthy fats, while keeping carbohydrate intake low. Avocado, coconut oil and almonds are all great sources of healthy fat and should be go-to ingredients for anyone on a keto diet. Serves 2 Ingredients 110g chicken breast Sea salt and black pepper to taste 1 tablespoon coconut oil 4 cups fresh spinach ½ cup chopped red onion ½ cup bean sprouts 2 tablespoons sliced almonds 1 avocado 1 lime, juiced 2 tablespoons sesame seeds 2 tablespoons toasted sesame oil Method Season a chicken breast with sea salt and black pepper. Add coconut oil to a large frying pan over medium heat. When the oil is melted, add the chicken breast. Cook for about 5 minutes on each side. The chicken is done when the centre is no longer pink. Set the chicken to the side when done. Add the spinach, onion, bean sprouts, almonds, avocado, lime juice, sea salt, black pepper, sesame seeds, and sesame oil to a large mixing bowl. Chop the chicken into bite-sized pieces. Mix the salad and top with chopped chicken breast Nutritional Value (per serving) Fat: 41g Net Carbs: 6g Protein: 20g Total Calories: 472 Calories

For many people, a cup of coffee is the cornerstone of a good breakfast and their mid-morning/mid-afternoon joe is what gets them through the day with their brain still functioning. If you are one of these people and you are following a keto diet, don't miss this valuable opportunity to pack in some more ketone-boosting nutrients. Start with your regular coffee of choice and adapt as shown here. Serves 1 Ingredients 1 cup brewed coffee 1 tablespoon grass fed butter or ghee 1 tablespoon coconut oil 1 teaspoon cinnamon powder Directions Add coffee to a blender with butter, coconut oil, and cinnamon. Blend for 5 seconds and serve immediately for a warm beverage or add ice cubes to make an iced coffee. Nutritional Value Fat: 24g Net Carbs: 0g Protein: 0g Total Calories: 222 Calories

Balancing blood sugar is often an essential prerequisite to many other health protocols. Many people mistakenly believe that they do not need to worry about blood sugar balance unless they have insulin resistance, prediabetes, or diabetes. This is incorrect. Insulin surges, from over-carbing, over-eating or over-stressing influence every aspect of our daily lives. A healthy, varied diet is often enough to balance blood sugar, however you may find that you need a little help from time to time and knowing which supplements to choose can make the job a lot easier. What to consider when choosing a supplement Before choosing a supplement, here are some considerations… Keep it holistic. Supplements are most effective when part of your overall wellness plan. Eating good foods, living healthfully, and working with your doctor, nutritional therapist or other healthcare practitioner are non-negotiables. , Choose the right supplement: To get results, you need to take a supplement that is right for you and your unique body. For example, do you have minor blood sugar swings, or do you have insulin resistance? Using the wrong supplement is not only a waste of time and money, but it could also push you further into imbalance. That’s why you want to involve your doctor or qualified nutritional therapist when selecting supplements. Choose the right type of supplement: Supplements come in liquid, capsules, teas, and powders. When choosing a supplement, consider your objective and your lifestyle. For example, if you are always on the go – capsules would be more sustainable than preparing teas. However, if you have gut issues, breaking down the capsules may be more of a problem and easier to absorb in liquid form. Know the therapeutic dose: Many people purchase supplements they have read about online or heard about in a magazine but have no idea how to use them. This is one of the primary reasons people don’t get results with the supplements they are using. Seek out expert sources for dosage guidelines. Know when to take your supplements: Some supplements are best taken at certain times of the day or with food. Read labels and make sure you understand how your supplements should be taken. Some supplements are best taken together. For example people with low iron benefit from taking vitamin C at the same time. Purchase quality supplements: Recent discoveries have shown that many mainstream supplements sold at health food shops and chemists contain little to none of the ingredients claimed by the packaging. When it comes to your health, you want to select the highest quality products possible. In addition, you must look closely at the other ingredients. Many supplements contain soy derivatives, corn, gluten, and/ or dairy in their manufacturing. The supplements Gymnema is a well-known herb that is highly effective in lowering blood sugar. It works by blocking the typical paths sugar takes during digestion, thereby delaying its absorption. Additionally, Gymnema lowers the concentration of lipids in the body, leading to weight loss. Cinnamon has shown to improve insulin sensitivity. It works by slowing down the movement of food from the stomach to the small intestine, thereby slowing down the breakdown of carbohydrates. Berberine is a chemical that is extracted from plants. A recent study has shown that berberine improves insulin sensitivity. Chromium is a trace mineral element that enhances the effects of insulin. Taking chromium daily has shown to improve blood glucose control. Although chromium is naturally present in some foods such as onions, yeast, tomatoes, and whole grains, most of these foods contain very little of it, hence the need for supplementation. Magnesium is an essential mineral and plays a role in more than 300 chemical reactions within the body. People with blood sugar imbalance often have low levels of magnesium. Vitamin D deficiency can result in blood sugar level issues. High intake of vitamin D can improve insulin sensitivity. It can also improve fasting blood sugar and A1C. Supplementing with vitamin D3 is beneficial for many health problems.

These delicious tacos make a perfect light lunch, especially if you are trying to balance your blood sugar. It is designed to be low on sugar but still bursting with flavour. If you find that you want to eat this regularly, why not try making extra guacamole and freezing it until needed? If you would like to join a growing community of health and nutrition enthusiasts, be sure to join my free, private Facebook group, Your Health is in Your Hands. Serves 2 Ingredients 2 tablespoons coconut oil 1 500g package mushrooms (any variety) 2 tablespoons water 1 teaspoon ground cumin ½ teaspoon chili powder 1 teaspoon smoked paprika ¼ teaspoon cayenne pepper ¼ teaspoon dried oregano sea salt and black pepper, to taste 1 small red bell pepper, finely diced 4 large collard leaves, bottom stem removed Guacamole 2 large avocados, pitted 1 teaspoon cumin powder 1 medium tomato, seeded and diced 3 tablespoons fresh lime juice 2 tablespoons fresh coriander, minced ½ medium jalapeño, finely diced (optional) sea salt and black pepper, to taste Method Heat coconut oil in a skillet over medium heat. Add mushrooms, water, cumin, chili powder, smoked paprika, cayenne, and oregano. Season with salt and black pepper, to taste, and stir to combine. Cook, stirring occasionally, until the mushrooms are warmed through and the spices become fragrant, around 4-5 minutes. Remove from heat and set aside. While the mushrooms are cooking, start making the guacamole. Mash the avocado in a small glass or other non-reactive bowl. Add cumin, tomato, lime juice, fresh coriander, and jalapeño. Season with salt and black pepper, to taste, and stir to combine. Set aside. Transfer warm mushrooms to a bowl and add diced bell pepper. Sprinkle with additional spices, if desired. Serve immediately with mushroom mix topped with fresh guacamole.

These delicious fritters are simple to make and will go down well on the salad bar at any summer barbecue. Unlike standard white potatoes, sweet potatoes count towards your daily fruit and vegetable quota. They are packed with nutrients, such as vitamins A, C, B1-3; manganese, potassium and fibre. Ingredients 1 cup of grated sweet potatoes; 1/2 cup of broccoli sprouts; 2 large eggs; 1/2 tsp of salt; 2 tbsp of spring onions, finely chopped; Coconut oil. Method In a large mixing bowl, beat the eggs until you achieve a smooth, even consistency. Add the sweet potatoes, broccoli sprouts, salt and onions. Stir until the ingredients are evenly spread and the mixture becomes thick. Roll into balls using the palm of your hand, then flatten slightly to get the patty shape. Heat a little coconut oil in a frying pan, on a medium flame. Fry the fritters for 3 minutes on each side until brown, or even slightly charred (depending on your taste). Drizzle with a sauce of your choice and serve

Lasagne is a meal that everyone should have in their culinary toolkit. But when loaded with beef and cheddar, it's not always the healthiest option. This quinoa-based variation on the classic is still delicious and super-filling, but is also a healthy, vegetarian alternative that will suit anyone trying to get in shape for the summer. This recipe is taken from my Summer Shape-up programme, which will be available to purchase on the Programmes Page soon. Serves 6-8 but freezes well! Ingredients 500ml water 180g quinoa 2tbsp coconut oil 1 chopped onion 1 stick celery, chopped 150g sliced mushrooms 2 cloves garlic, minced 600g tomato pasta sauce 450g cottage cheese 1 large egg, beaten 25g grated Parmesan cheese 2tbsp chopped fresh basil or ½ tsp dried 1tbsp oregano, dried 300g large courgettes, sliced longways 260g fresh spinach, tough stems removed 170g shredded mozzarella cheese Method Coat a 25cm x 25cm baking dish with butter. Preheat oven to 180C. Combine water and quinoa in a medium saucepan. Bring to a boil. Reduce to a simmer, cover and cook for 12 minutes. Fluff with a fork. Evenly spread the quinoa in the prepared dish. Heat oil in a frying pan over medium heat. Add onion and celery; cook, until transparent and starting to brown, 5—6 minutes. Add mushrooms; cook, stirring, until the mushrooms are softened and very little moisture is left in the pan, 3—4 minutes. Add garlic and sauce. Stir until hot. Remove from heat, season with salt and pepper. Combine cottage cheese and egg in a medium bowl; mix well. Stir in Parmesan, basil and oregano. Spread one-third of the sauce over the quinoa. Make a layer of all the courgettes, then all the cottage cheese mixture, then half the remaining sauce, then all the spinach. Finish with the remaining sauce and spread mozzarella on top. Bake the lasagna until it is hot and the cheese is melted, bubbling and slightly browned around the edges, 40 to 45 minutes. Leave to stand for about 10 minutes before serving

Chilli is a staple of many vegetarian diets but this recipe is also intended for meat eaters who are trying to get more veg into their diets. If you are thinking about taking a day or two off meat each week, this easy chilli may become a firm favourite. If you enjoy this healthy chilli, make sure you check out the healthy eating presentation on my private Facebook group, Your Health is in Your Hands. Serves 2-3 Ingredients 1 tbsp coconut oil 1 red onion, finely chopped 1 red chilli, finely chopped 1 red pepper, diced 1 clove garlic, finely chopped 300g butternut squash, peeled and cubed 1 tsp chilli powder, 1tsp ground cumin 400g can chopped tomatoes 1 veg stock cube 400g can mixed beans, rinsed 400g green lentils, rinsed Salt + pepper to taste Bunch chopped coriander and diced avocado to serve (optional) Method In a large saucepan, gently sauté the onion, chilli pepper, red pepper and garlic in the coconut oil. Add the butternut squash and mix in the chilli powder and cumin. Stir in the tomatoes, then add the beans and lentils, followed by 200ml water and the stock cube. Leave to simmer for about 15 mins, or until the squash is tender. Serve with fresh coriander and sliced avocado Serve with rice or quinoa.

This delicious frittata combines many elements from the nutrient-rich Mediterranean Diet. It is easy to make and full of nutrition. This recipe will serve 2, but any extra can be covered and stored in the fridge for later. Ingredients 6 omega eggs 115g feta cheese, cut into cubes 200g young spinach leaves 1 onion, thinly sliced 1/2 courgette, thinly sliced 40g black olives, pitted and halved 1 tbsp coconut oil 12 vine-ripened cherry tomatoes Handful of basil leaves Method Lightly beat the eggs in a bowl, until you have a fluffy consistency. Season with a little salt and pepper and set aside. Warm the coconut oil in a pan and fry the chopped onion until soft, or for around 5 minutes. Add the olives, tomatoes, courgette and spinach to the pan and mix together. You can either halve the cherry tomatoes, or leave them on the vine. Try a combination of both, to find the presentation you like best! Take your beaten eggs and pour them over the top of the mixture. Scatter the feta cubes and basil evenly on top and cook for a further 5 minutes on a medium heat. Heat your grill and place the pan under the heat for about 3 minutes, until the top turns golden. Serve with a garden salad and enjoy!

If you want to pack as many nutrients into a meal as you possibly can, soup is the way to go! And minestrone is one of the most nutritious, with a healthy balance of fresh vegetables, pulses, herbs, starchy carbohydrates and dairy. If you're a fan of the heart-healthy Mediterranean diet, this is the soup for you! Serves 4 Ingredients 1 onion, chopped 2 carrots, diced 2 sticks of celery 1 tin of borlotti beans 1 tin of cannellini beans 50g of wholemeal pasta 2 large potatoes, cut into cubes 2 bay leaves 2 handfuls of kale 1 pinch of thyme 1 litre of organic vegetable stock Salt and pepper to season Extra virgin olive oil Parmesan cheese Method Wrap the wholemeal pasta in a tea towel and smash with a rolling pin Put the chopped onion in a large saucepan with a little bit of the vegetable stock and cook on a medium heat until they soften. Add the carrots, celery and thyme and cook for a few minutes more Drain both cans of beans, then add half of each to a blender with a little stock and mix into a smooth paste. Add all the beans, blended and unblended to the saucepan and stir well Add the remaining stock, smashed pasta, potatoes, kale and bay leaves. Bring to the boil, then reduce the heat and simmer for 20 minutes. Add salt, pepper and olive oil to taste. Serve into bowls, then grate the parmesan over the top, if desired.